This winter, focus on nutrition! A well-balanced diet provides you with the energy you need to make it through the coldest of days. Follow these tips, and give your diet a makeover this year.
Balance is key to any healthy diet. A healthy diet contains a balance of calories from carbohydrates, proteins and fats. Here are some tips for choosing the most nutritious calorie sources:
- Choose carbohydrates for the nutrients they provide as well as for their energy value. Look for carbohydrates that are rich in fiber, vitamins and minerals, rather than carbohydrates that provide empty sources of calories. Whole grains, fruits, vegetables, and beans or legumes are the best sources of carbohydrates. The carbohydrates that are found naturally in low-fat dairy foods also provide good sources of energy.
- Choose protein sources that are lower in fat. Great choices include lean beef, pork, chicken and turkey without the skin, and many types of seafood. If you're vegan or vegetarian, check out high-protein meat alternatives like soy products, nuts and beans.
- Choose heart-healthy sources of fat, and keep portions reasonable. Vegetable oils and spreads are good starting points. Cooking oils, including olive, canola, safflower, sunflower, corn, soy, and peanut oils - as well as spreads made from those oils - make heart-smart choices. Lean meats and low-fat portions of dairy foods, including cheeses, are also important parts of a well-balanced diet.
- Prepare foods by grilling, baking on a rack, roasting, steaming, pan frying in a non-stick skillet, or microwaving. If you use cooking spray, choose a lower-fat vegetable spray or a calorie-free spray to limit the amount of added calories from fat. Save your calories from fat for flavoring rather than cooking.
- Fiber is important for your heart and aids in weight control. Studies show that most Americans eat less than half of the Recommended Daily Allowance of fiber. Fiber is found in produce and grain-based foods, so check out the labels on your bread, cereal, fruit, and vegetables to find the fiber content of these foods.
- Adding milled flaxseed to foods can increase your daily intake of fiber while adding heart-healthy Omega-3 fatty acids to your diet. Buy flaxseed already milled or grind it in a coffee mill or blender so it's easy to add to food. Sprinkle flaxseed on cereal or salads, or add it to meat balls and meatloaf.
- Invest in a heavy or non-stick skillet or a table-top grill to make heart-healthy and lower-calorie cooking easier.
- Stock your kitchen with ingredients that make it easy to substitute and cut calories. Here are some ideas:
When you need to add sugar, use low-calorie sweeteners like sucralose, stevia, aspartame, and saccharine instead.
Giant Eagle® chicken broth adds flavor to foods like mashed potatoes, vegetables, and stir-fries - without adding calories and fat.
Giant Eagle® vegetable oil spray makes it easier to cook with less fat. Add olive oil spray to salad greens with a splash of balsamic vinegar and some herbs. Or, spray vegetable oil on foods to "oven-fry" them.
Grated Parmesan cheese adds flavor to broccoli, cauliflower, baked potatoes, and even popcorn.
Fresh or dried herbs and fresh ground pepper perk up the flavors of lower-fat foods.
Fat-free yogurt is a delicious (and calcium-rich) substitute for sour cream in dips. To thicken fat-free yogurt, drain the yogurt in a sieve lined with a coffee filter. (Hint: Place the sieve over a bowl in the refrigerator for two to three hours and discard the liquid.) The resulting yogurt "cheese" can be flavored and used as a spread for crackers, a topping for baked potatoes or a base for dips.
- Start the day with breakfast. Research shows that eating breakfast is important for weight control, critical thinking and controlling your blood sugar.
- Snack wisely. Raw veggies, salsa, baked chips, hummus, low-fat cheese sticks, and whole grain bread and crackers make delicious, nutrient-rich add-ons to your day!
Important Physician Advice Disclaimer: The content provided by Giant Eagle®, including but not limited to, Web site, recipe and health information is for educational purposes only. This content is not intended as a substitute for professional medical advice, diagnosis or treatment. Consult your physician for professional guidance before changing or undertaking a new diet program. Advance consultation with your physician is particularly important if you are under the age of 18, pregnant, nursing, or have health problems.
